Snacks for Living

A home-maker had a cake on her counter and sent a piece of the cake to work with her husband. As she sat their home alone the cake looked so appealing… so she had one piece. Which lead to another and another and another. Suddenly toward the end of the day she realized that when her husband came home he would expect to see a cake with only one or two slices gone. So off she ran to the grocery store to get another cake… and then home to quickly eat one more piece.

Heart failure and obesity are at all time highs in the United States. Heart Disease is the #1 killer of women. Obesity adds extra weight on our organs, bones, skin and how our bodies function. Obesity makes us work harder not smarter.

So why do we keep feeding and encouraging unhealthy snacks for ourselves and our children?

Why in 2016 did my daughter receive Gatorade, Cheeze-its and Oreos as a snack after a softball game? It’s not the fault of the family that brought it… it’s the fault of our society.

Maybe it’s easier to buy and give packaged treats? Maybe it seems like it is more fun? Maybe it’s because that’s what families before this one had done? Maybe it is because this family had extras in their house or saw a good deal at the store?

Regardless, kids want to eat the treats. Unhealthy or healthy treats. Kids will likely eat the snack or reward they are presented with unless they have an allergy or simply told no.

Change takes you. And conversations around this.

Are you ready to help make the change?

The story at the start of this blog hits close to home…because not only is it true, it is my grandmother. She was such an inspiring person with a big heart. And yet, she passed away at a young age due to heart failure specifically from being obese.

Yesterday I made a post on the Kirsten Klug Facebook page about our process of giving snacks out after athletic games. Go read it and see what so many people shared on there. This is an epidemic and change can only happen by you doing it.


Summer Camps at FMES

It’s fun to see how all our experiences lead to new opportunities. After directing a variety of camps for the last seven years with other preschools, the 4H, Boys & Girls Club, as well as Healthy & Fun Choices® programs, I am now the new camp director for Franciscan Montessori Earth School at 147th & SE Division Street in Portland, Oregon.

The camps are remarkably different! They bring together Montessori teaching style with exciting topics and studies giving youth the ability to focus and explore during a week long camp. Camps are either half or full day and you can combine half day camps to make a combo full day experience.

To see all the camps and to register online, please visit For additional information, please email me directly at

Create change

Everyday a fourth grader would go home, sit on the couch, eat chips and watch TV.

Just like his dad.

His dog would bark and sometimes he would throw a ball for the dog to chase. Sometimes his friends would text and instead of TV, he’d join them on Xbox. When his mom came home he would call him in for dinner but sometimes she’d bring dinner to the couch. This wasn’t just happening every once in awhile it was every day.

This isn’t just one boy that does this. There isn’t just one family that makes this choice. There are many. Hundreds. Thousands.

It is one way of life. But it’s not the only way. In order for change to happen… for people to get up more often, outside and/or eating together as a family and having conversations, you can join the movement of change.

After being in a Healthy and Fun Choices® workshop, this boy tried a challenge. The workshop made such an impression on him because he had fun, thought of things from a new angle and had an opportunity to share and discuss new ideas. This boy went home and started taking his dog for a walk around the block and set up an agility course for his dog and him to do in the back yard.

He said he was laughing more and, well, living more. Soon his dad started walking with him and their conversations increased. They became closer and their family began eating together… at the dinner table. This one challenge changed everything. The boy felt more confident in who he was and he jumped at the opportunity to share his story with others.

Positive change begins with you.

You never know, as in this story, not only was it good for the boy and his dog, the boy’s dad increased his confidence which led to a new job!

Come see what it’s all about at the upcoming March 5th Healthy and Fun Choices® Family Event in West Linn Adult Community Center – doors open at 9:30am

Without your contribution to the event, I would merely be a person with a big idea that wouldn’t be taken seriously. I would imagine sometimes you feel the same way, and that’s why I created these events, so that together we can create positive change! 

Please invite your friends, family and business associates! If you need a poster/flyer just send us an email.

My intention from this event is that you:

  • Meet other people with a passion for health
  • Get inspired and empowered by working with my consulting and educational programs
  • Learn something new you can share with others
  • Get connected with new customers/patients
  • Experience personal and professional growth

This is a fun event for the whole family! The purpose is to bring together citizens, business owners and city employees to an experience they will never forget. This is our third year and I am really excited about the growth and opportunity it will create! There are fifty people involved in making this event a success, so thank you for being one of them!


Tails Up

IMG_2871-2A cat jumps across the road and over blackberry bushes with a fluffy tail following. Dogs on a walk, tails raised as they follow their owner. Baby deer stand frozen with their tails up trying to decide their next move.
When change happens, tails raise.
Tails up, means alert and ready.
Tails down, indicates cowardly and resistant.
Change is constant. How do you approach change?
This morning I found peace and quiet at the top of Scouters Mtn. Just me and nature. I stretched, did yoga, and wrote.
And most importantly I realized tails up has to include getting out in nature, learning in classrooms, and participating in projects.
Flip a coin on what choice you need to make for change, did you get heads or tails? What will you do about it?
Make a change or make a choice.
Are you ready?


Crystal Clear

IMG_2857Today I brought my running shoes and after a meeting at PSU made a point of running the new bridge.
As I ran I experienced beauty all around. I saw all forms of transportation, minus the car exhaust. It made me realize why we had the opportunity to work with Dimera and Kent Hermsmeyer, who was so passionate about getting EVs on the roads back in 1998.
The crystal clear rays on the water reflected the blue sky which brought into focus the blue shades on the hillside of the condo owners who were so frustrated with the south waterfront expansion. Then I noticed the huge OHSU, PSU & OSU Sign also in blue. Coincidence or design smarts? Also bringing together my meetings and partnerships over the last few years. (More details will be revealed soon).
The sail boat on a mission. The tug boat on a mission. All going, moving, driving forward. Just like my run.
One loop I went right to left and the other loop backwards. That’s what I love about running or biking… You get to choose your path.
As is life. It’s crystal clear. You can find it, when you make it a priority.

Why Colorful Foods?

When I am not inspiring individuals about their healthy choices, I create logo designs and am a professional writer. I remember one year a client of mine was looking through a color book with me on selecting their color for their logo. He kept picking out pinks and browns. It wasn’t until a conversation started about colors that he discovered he was colorblind.

So remember, even though you may like the color red or blue, or you are colorblind, it’s a good idea to have conversations daily with your friends or parents to talk about the colors of food and drinks that you are consuming.


Eating by colors is an important part of having a healthy diet. Many people that have attended my workshops, hear me talk about choosing colorful foods.

Why Colorful Foods?

Colorful foods bring in all the nutrients, minerals, proteins and herbs that our bodies need for enjoying and digesting our foods. Colorful foods keep your body well nourished.

So remember, even though you may like the color red or blue, or you are colorblind, it’s a good idea to have conversations daily with your friends or parents to talk about the colors of food and drinks that you are consuming.

Are you eating a good combination of foods? Try this for one day:

List all the foods you eat by each color and take note if you missed any colors. If you did, add a food in that color tomorrow. Remember we can always make adjustments. Every day you should be eating whole grains and greens to keep your digestive system working properly and reducing the toxins in your body.










For more questions or to schedule a workshop with Kirsten Klug, please email her at

Healthy Living

Healthy living is a way of putting your health at the top of your priorities.

Healthy living includes making conscious choices and having conversations with others throughout your day on what choices are best for the moment and your overall health.

Healthy living choices include daily:


1. Sleep – relaxation, meditation, stretching and yoga

2. Nutrition – eating colorful foods from all five food groups including whole grains, fruit, vegetables, proteins/fish, and milk/dairy.

3. Physical Activity – walking, taking the stairs, bringing your heart rate up and using your muscles

4. Positive Attitude – focus on the good in your life, surround yourself with others that keep your spirits up, and read books that inspire you to think positively

5. Behaviors – be kind, loving and thoughtful of yourself and others

Join us on Feb. 7th at Alpenrose Dairy for the 2nd Annual Healthy and Fun Choices® Family Event – All-you-can-eat Pancake Feed starts at 9:30am, followed by Healthy Conversations and Games at 11am and then a piano concert featuring Michael Allen Harrison! Get your tickets now.

Healing with Meditation or Prayer

Part of healing after being sick, living with chronic pain, or having surgery includes relaxation, meditation and renewal.

Meditation or prayer is the practice of focused thinking and breathing.  It is a way to bring light and energy to one’s healing. It can be done right before going to bed, when a person wakes up, sitting in a chair or sitting in lotus position.

Meditation and Prayer is the act of getting quiet within, letting go of what you don’t have control of, and focusing on a positive or inspirational word, scripture or subject matter, and then allowing your mind to focus on all the good available. Breathing with your thoughts is important as well.

You can meditate or pray by yourself or with others. You can do it while you wait on the phone or even when you take a shower. You can keep your experiences within or share them with those close to you. Sometimes conversations around meditation and prayer allows you to feel supported and in the process of healing.


Many cancer patients work with their health navigator to understand the power of relaxation, meditation and even yoga. All of these simple, yet important, parts of your day can reduce pain and sicknesses.


It’s all in our words

Do our thoughts come first, or our words? Let’s not think too hard, yet realize how important our thoughts and words are, and how they ultimately drive our actions.

By just changing simple words like “I want to” to “I am going to” changes everything.

Dr. Seuss has written several books that get children imagining their next step and seeing the possibilities. For instance, “Oh The Places You Will Go” is a great example of how he allows the reader to get inside the story and become part of their future. We can use his inspiration in writing to inspire our thoughts and word choices.

Here is a simple guide line that can help us lead in the direction of our dreams:

1. Listen to your five senses. This will help you become more aware of them. What is each sense responsible for?

2. Become aware of what words you choose to share with others. Do you say something good they can benefit from? Do you share your concerns or do you blurt more than think?

3. Write about or draw images about what you are focusing on and sharing with others. How do your stories relate to who you are? Do you like the pictures you are drawing or writing about? If not, how can you change your thoughts and words to get yourself to feel better?

As you become more aware, begin to choose the positive words for your thoughts and what you share with others. Positive words include: “you can” “be” “choices”

What words can you change today that will point you in your positive future? Do you use any of these words

In addition to the words we use, the stories we tell ourselves and share with others can also be motivating or limiting. How often do you create stories that limit you? How about motivate you or others?